could sleeping separately from your partner lead to a better night’s rest?

Hundreds of years ago, it was common for married couples among the European upper classes to have separate bedrooms. Sleeping separately was a symbol of luxury and status historically reserved for royalty and the very wealthy.

Nowadays, it’s common for married couples and other couples in relationships to sleep in the same bed. But sometimes – for reasons from conflicting schedules to snoring to sleep talking – couples might choose to sleep separately in pursuit of a better night’s sleep.

This is known as “sleep divorce”. Though I prefer the term “sleep separation”, as this doesn’t have to be a permanent arrangement – but more on that later.

So why might couples choose to sleep separately? And what does the evidence say about the effects on sleep quality if you sleep alone versus with a partner?

Why do couples opt for a sleep separation?

Couples may choose to sleep apart if one partner’s sleep is disturbing the other’s, or both are disrupting one another. This can happen for a variety of reasons.

These include waking up frequently in the night, mismatched body clocks (for example, one person coming to bed later than the other), conflicting schedules (for example, shift workers), snoring, twitching legs or sleep talking.

Parents with babies and young children may choose to sleep separately to avoid both partners’ sleep being disturbed.

Those with conflicting preferences for sleeping environments, such as one partner liking a cool room with a fan and the other preferring warmth, may also decide to sleep apart.

What are the benefits of sleeping alone?

Many couples say they prefer to sleep – and sleep better – next to their partner.

But when scientists measure sleep objectively, such as via an electroencephalogram (EEG) to assess brain waves, the data actually shows poorer sleep quality when co-sleeping. So sleeping alone may, in fact, mean better quality and longer sleep.

Research also shows when one member of the couple has a sleep disorder, such as insomnia or sleep apnoea (where breathing is frequently interrupted during sleep), these people often inadvertently wake up their partner when they wake in the night. So sleeping alone could be a good idea if your bed partner has a sleep disorder.

What’s more, studies have found sleep disturbances are linked to reduced relationship satisfaction. So sleeping apart could actually mean happier couples.

Finally, anyone who has struggled with their sleep will know anxiety around sleep is common. Many clients I have seen who experience insomnia report sleeping alone can alleviate some of their anxiety because at least they know they won’t disturb, or be disturbed by, their partner.

Are there any downsides to separate sleeping arrangements?

Some people dislike sleeping alone, reporting comfort, and feelings of safety and protection when sleeping alongside their partner – and loneliness when they don’t.

Sleeping separately also requires two rooms, or at least two beds. Many couples may not have these options available to them in their home.

Sleeping separately is often stigmatised, with some people seeing it as the death of a couple’s sex life. But while sleeping in separate beds may provide fewer opportunities for sex, this doesn’t necessarily mean the end of intimacy.

Sleeping apart could mean some couples actually have more sex. We know better sleep is linked to more positive feelings about relationships, so it’s possible the desire to be intimate could increase after a good night’s sleep in separate beds. Sleeping apart may even mean some couples have more energy to be intimate.

Nonetheless, if you choose to sleep separately from your partner, it’s important to have an open discussion and prioritise opportunities for connection and intimacy. One client I worked with referred to “visiting rights” where her partner came into her bed for a short period before sleep or in the morning.

Who should potentially consider a sleep separation?

You may wish to think about a “sleep separation” if you are disturbing each other’s sleep, have young children, or have different preferences in terms of temperature, light and noise, which are causing issues.

Ultimately, if sleeping in the same bed is leading to poor sleep then sleeping apart, if it’s possible, could help.

If you can’t sleep separately there may be other ways to reduce disturbance from a partner such as using an eye mask, white noise or earplugs.

If you decide to try a sleep separation, remember this can be a flexible arrangement or “re-set” and doesn’t have to be permanent, or every night. Some couples find sleeping separately during the working week but sharing a bed on the weekend works well for them.

Lastly, it’s important to talk to your GP about any persistent sleep problems, such as snoring, insomnia, or unusual behaviour during sleep (for example, shouting or walking around), as there may be an underlying sleep disorder which needs treating.